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List Crushing – #2 and #3

Went for a swim on the weekend! I was pretty surprised how tough it was to walk after half an hour in the pool…but at least I know I can swim over half a km in the pool and live to tell the tale! I’m far less self conscious now about my Walmart bathing suit, and a swim cap can wait until I have figured out how the heck to even breathe while I’m swimming…it’s not like I need the speed right now.

As for the training plan goal…dear Lord I think I have it! (I LOVE MAKING THESE BTW)


I am giving myself two weeks to “recover” from the Kilt Run and the training I have been busting out. Damn, speed work is HARD but the payoff has been GREAT so far! Since it’s my first time trying to fit so many things in, I decided to work on a rotating two week template – three key swim workouts (in blue) every two weeks with several potential other swims here and there. Two key bike workouts a week, and three key runs because I gotta….

Oh yeah! I forgot to mention, I have decided to do the MEC Race Five Marathon at Gatineau Park on October 30th! With an entry fee of $25 who wouldn’t?!? I built the triathlon training into a marathon plan I borrowed from Brain Training for Runners. I’ll just drop the intensity of the Bike and Swim after the Tri, hopefully the cross training sticks nicely through to the marathon.

This is going to be a fun summer!! Now to get a bike….


Goals for Base Training

Ever since my lulu job I realized that I LOVE goal setting, especially for fitness. I love the journey that ensues, and finding the surprise milestones along the way. That being said I’m feeling a little goal-deprived right now. All of my running training plans so far have had a goal race, with very specific times and expectations, albeit flexible ones. Over next four months of “base training” (ie no racing), I don’t have that option. Even the 5km Winterman race in February isn’t a “goal” so to speak – it’s intended to be the baseline for the rest of the year, almost like a final exam to see what position all the base training I’m doing puts me in. The goal of that race is solely to leave it all out there without injury…not like my most recent 10k!

  1. Increase my EZ pace while keeping my heart rate at 65%. Now, I have no idea to what extent this is possible, but I do know where I’m starting at. Heart Rate average 140, pace currently 10-12 minutes per mile depending on temperature, caffeine intake, time of day, etc. So, arbitrarily, let’s get that down to 9:30 per mile on a good day. This goal can be flexible if required – my time goals before I start training are usually pretty off! I have a feeling in the end I’ll have reaped all the benefits of slower effort in other ways regardless.
  2. Try a new or different winter sport. Skating on the canal anyone? 🙂 Snowshoeing that one time was fun in 2010, or maybe I should strap on some cross country skis and give that trail in Embrun a try! (What, use GEAR to exercise, other than running shoes and a moisture wicking shirt?)
  3. Cross train consistently. Build a foundation for the half marathon in the spring that I can really be proud of. Yoga twice a week, and something every weekday. In order for this to be a SMART goal I need to find a way to measure it at the end. This requires a whole sub-class of goals:
    • Hold a plank for 5 minutes
    • Do 5 one armed push ups in a row
    • Do 5 sets of Pilates 100s in a row
    • See where the wall meets the floor in back bends
    • Do 75 doggie kicks per side at over 90 degrees

Onwards and upwards! Can’t wait to check in on these in February!


I tend to write in my running journal when I’m down about an injury, or worried about (not) achieving a goal. Last night I had a fantastic run and midway I decided I needed to share why I love to, and need to, run!


Tagging on that extra kilometre, or shaving off that extra minute, and doing it without anything but your own two legs. That awesome feeling when 5k feels like 3k, and 3k finally feels like just a stroll around the block. That moment when your pace, focus, posture, and breathing come together for a while after miles of trial and error. Those times you return feeling better than when you started, like you could do a second loop right away.

Me time. 

My favourite part of a long run is the time between when you forget what you were doing before you left home and you haven’t thought about the Epsom salt bath you’re going to treat yourself with after the run. The long stretch of empty country pavement, when it’s just me, my breath, my focus, and maybe some llamas watching me (slowly) pass them. This is my favourite way to be present.

The sunsets.

I think I’ve seen more beautiful skies in Ottawa because of my late-evening runs. The beams of sunlight streaming past the pink silver-lined clouds over the swaying fields of corn and soybean. The rising moon sparkling through the lone, massive tree in the empty lot against an indigo sky. And I get to see it from so many different angles as my route takes me around the neighbourhood. You can’t tell me this isn’t paradise!

Learning my limits, and going beyond. 

A goal is supposed to be big and scary so you can reach and exceed your limits. I didn’t expect to reach so many other, “smaller” limits on the way to the actual goal. I learn so much about my body and, more poignantly, my mind, with every limit I encounter, which is making the journey to the starting line an incredibly rich experience. It’s true what they say – the marathon (or half in my case!) is the victory lap for all the training and work you put in over the months before.

Too bad I can’t write while I’m running, there are so many great ideas that come to you while you’re alone on the open road!

Goals 2012

Something I used to do was write 10 of my most important goals down each day, and I definitely noticed results. Point in case, the house we bought: My goals stated that “I barbecue steak on the deck of my country home on August 31, 2011“. Possession date of our home just outside Ottawa was August 29, 2011. Well I’ll be.

At the beginning of this year, a fellow Lemon alumni shared on twitter that he was setting 50 goals for 2012. What an inspiration! So I did the same – it’s definitely not easy, since I limited myself to achieving these goals before the end of the year. I have not been writing my goals down daily but I feel like, as with the ebb and flow that is life, the tide is coming back in for that soon. I thought I would share ten of those goals, as there are definitely some that I need to remind myself of – and a few that I wish to be held accountable for!

  1. I complete three 40-day Sadhanas (early morning meditations);
  2. I have three No-Pants Days every month;
  3. I take a half hour lunch away from my desk at work everyday;
  4. I add (at least) 10k to my monthly run tally every month;
  5. I complete the Army Run Half-Marathon September 23rd;
  6. I buy a treadmill by November 30th;
  7. I complete 12 book reviews;
  8. I mail cards on time all year;
  9. I call my mother once a week;
  10. I home-brew hard cider from scratch with apples from our trees.

I think these 10 represent the goals I really want to share and be held accountable for. Feel free to share yours – once it’s written down the Universe conspires and the journey begins! Thanks for reading mine!

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